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Estimated Calories Burned:
129-252

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hurdle Sprints
02 - Mad-Man Taps
03 - Standing Ab Twists
04 - Push-up Thrusts
05 - Donkey Sprints
06 - Curtsy Squats
07 - 180 Burpees
08 - In & Out Sprints
09 - Jumping Jabs
10 - 180 Switch Lunges
11 - Tri-Jab Tucks
12 - Switch Kick Burpees
13 - Squat Ab Twists
14 - Gecko Push-ups
15 - Back Fist Sprint
16 - Diamond Frogs
17 - 1-2-3 Ab Burpees
18 - Toe Tap Kicks L
19 - Toe Tap Kicks R
20 - Tri-Fly Sprints
21 - Tri-Climb Hops
22 - Agility Sprints
23 - Prisoner Stacks
24 - Alt Side Knees
25 - Gravity Climbers
26 - F2B Uppercuts
27 - In & Out Tucks
28 - Brisk March
29 - Clap Tuck Burpees
30 - Speed Jugglers

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.